Cinnamon is one of my favorite ingredients to incorporate into my daily routine. During the holiday season especially, I find myself incorporating it into so many different recipes for a sweet flavor. With a dozen or so health benefits and a naturally sweet taste (but without the sugar!), there really isn't a more perfect spice. What most people don't realize is that cinnamon is classified into two main categories, Cassia and Ceylon.

Ceylon cinnamon, also considered "true cinnamon," is harder to find and a bit more expensive than classic cinnamon. It's native to Sri Lanka and has a more delicate, sweet flavor. Cassia cinnamon is found most commonly in households around the world—about 90 percent of cinnamon in the United States is this type. The compound in cinnamon that provides a myriad of benefits is called cinnamaldehyde, which is significantly higher in Ceylon cinnamon, making it the better choice between the two. You can find both types at most grocery stores—just note that if a brand doesn't specifically say "Ceylon," it's likely Cassia.

The health benefits of cinnamon are extraordinary. Here are my five favorites:

1. Cinnamon can help regulate blood sugar.

One of the biggest benefits of cinnamon in the body is its ability to help regulate blood sugar. Cinnamon reduces insulin resistance in the body, which can help the liver metabolize glucose. Cinnamon can increase insulin sensitivity and therefore lower blood sugar levels in the body. At least 120 milligrams a day (less than ½ teaspoon) are recommended when using cinnamon for blood-sugar-stabilizing purposes. You can use cinnamon as a spice on or in carbohydrate-dense foods (hello, baked goods!) in order to help minimize the effect of the food on your blood sugar levels.

3. Cinnamon is a powerful anti-inflammatory.

Cinnamon contains cinnamic acid, a powerful anti-inflammatory. Inflammation and chronic inflammation can be very damaging to the body and lead to illness, infections, disease, and tissue damage. Its anti-inflammatory properties protect brain health and have been shown to protect neurons against oxidative stress. These properties as well as its antioxidant properties can help prevent cognitive decline and preserve brain function long-term. Cinnamon is also known to increase the production of anti-inflammatory proteins in your blood.

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How I use cinnamon.

First of all, I always go for Ceylon cinnamon, for all of the reasons I mentioned above. After I have my Ceylon, though, I use cinnamon in everything. It's the ultimate way to sweeten food without adding a ton of sugar. I use it in baking, in smoothies—especially ones with cacao powder since the flavors go so well together, in my creamy chia pudding, my soft and chewy peanut butter cookies, and so much more. You can also make a quick cinnamon tea by adding a bit with some ginger to hot water—it's so good! Try using cinnamon whenever you want a boost of extra therapeutic benefits or some extra sweetness in your dishes—you'd be surprised at how much it goes with!